When sitting at a desk, place a rolled-up towel behind your back for support and rest your feet on a stool. If you decide to keep your feet down, keep your hips and knees at 90-degree angle and prevent crossing your legs.

Try to sit up straight with your shoulders back.

Ensure you change positions often, as standing or sitting for long periods of time can cause muscle tension and cramping. Moving around improves circulation which helps take oxygenated blood to your tissues and muscles.

The longer you stand, the more stress your baby weight places on your back. Therefore, sitting down and resting often is also important, specially as you get closer to the third trimester.

3. Body Mechanics

Body mechanics refers to the way we move during daily activities.

Lifting objects properly and using the correct posture while doing so are crucial aspects of treating and preventing not only pregnancy back pain but throughout motherhood.

Between carrying your kids and picking up a million toys a day, body good mechanics can come in really handy.

All of that extra weight in the front of your body changes your center of gravity.

picking up an object

If you need to pick something up from the ground, use your legs to squat rather than bend over.

In other words, “to pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight” (source).

Carrying an object

When carrying and object, get close to the object; keep your back and neck in alignment; bend your hips, and lift with your legs, not your back.

Make sure you put an equal amount of weight on both sides of your body.

4. Pregnancy Support Belt

A maternity belt takes away the stress and added weight that often causes back pain and soreness.

It helps ease the discomfort of pregnancy by supporting your baby bump and providing gentle compression in the abdominal area.

The Maternity Belt by AZMED is an Amazon’s choice product and has excellent reviews.

This elastic maternity belt provides relief from hip and pelvic pains and other common stretching pains during pregnancy.

In addition, as per the manufacturer, this belly band helps supports the excess pregnancy weight preventing straining your back by lessening spinal pressure effectively.

5. Low comfortable shoes

Although many moms rock heels all through pregnancy, it is recommended that pregnant women stick low, comfortable shoes.

That is especially true to help ease and prevent pregnancy back pain.

On the same token, wearing flats can also prove to be a problem because of the lack of foot support.

Low shoes allow for the better balance and stability, thus the chance at better posture. A good pair of sneakers is a good example of low, comfortable supportive maternity shoes.

7. Try heat and cold therapy

A heating pad placed in warm setting can help ease pregnancy back pain by relaxing your back muscles.

In addition, cold therapy helps to lower inflammation. You can opt for a bag of ice or frozen vegetables wrapped in a towel.

NEVER, place a heat directly to your abdomen. Ensure that the heating pad is well away from your belly.

Always consult with your doctor before starting hot and cold therapy and ask for recommended time intervals between the hot and cold compresses.

8. Wear compression stockings

With both of my pregnancies support hoses/compression stockings were my saving grace.

When I was pregnant with my son, I once worked a 26-hour shift as an open-heart surgery nurse when I was 28 weeks pregnant.

I don’t think I could have gone that long without the use of my compression stockings.

Compression stockings work to apply gradual pressure to the veins, arteries, and muscles inside your legs.

This in turn forces the blood to circulate through narrower channels, combating swelling in the feet and ankles, helping prevent and diminish varicose veins, and improving circulation throughout the body.

Studies show that using graduated compression stocking during pregnancy decrease leg problems such as swelling, tiredness and pain.

10. Chiropractor

Chiropractic care is the health maintenance of the spinal column and the adjustment of misaligned joints (source).

Think of it as a kind of physical therapy to reduce spinal nerve stress and promote health throughout the body.

As your baby grows during pregnancy, your center of gravity shifts, and your posture adjusts accordingly. These physical changes during your pregnancy can lead to a misaligned spine or joints and that’s where chiropractor care can come in handy.

Although all chiropractor are trained to work with pregnant woman, there are some who take a specific interest in prenatal and postnatal care and seek additional training.

Therefore, if going the chiropractor route, it is wise do a bit of research and opt for one who meets such qualifications.

With that said, there are several instances were chiropractor care is not recommended.

Ensure to speak to your health provider first before making your final decision.

11. Prenatal Massage

Getting a Prenatal massage can help in treating pregnancy back pain and tension.

Ensure you opt for a registered massage therapist who has additional training and certification in prenatal massage.

A qualified, experienced massage therapist will know how to position your pregnant body (for example, side lying reduces the added pressure you would have lying on your back) and which techniques are safe to use.

Please consult with your doctor before booking a pregnancy massage.

Talk to your doctor

If your back pain persists or before trying any if the above suggested back pain relief methods (acupuncture, chiropractor, and prenatal massage), you may want to consult your doctor.

He might also suggest pain medications such as Acetaminophen (Tylenol) which is considered safe for most women to take during pregnancy.

Your email address will not be published. Required fields are marked *

Comment

Name *

Email *

Website

Notify me of follow-up comments by email.

Notify me of new posts by email.

Hi there,
Welcome to Lovely Momhood!
My name is Nataly. I am a child of God, a wife to an amazing man, the mom of two beautiful children, a registered nurse, an author, and the blogger behind Lovely Momhood and Love and Paper flowers... Read More…

The Best Online Natural Birthing Hospital Classes

Lovely Momhood is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by linking to Amazon.com and affiliated sites.

About the Author

Hi there,
Welcome to Lovely Momhood!
My name is Nataly. I am a child of God, a wife to an amazing man, the mom of two beautiful children, a registered nurse, an author, and the blogger behind Lovely Momhood and Love and Paper flowers.... Read More…